20 Week Advanced Marathon Training Plan

Our 20 week advanced marathon training plan is designed for experienced runners who are really looking to push their limits; whether it’s a new PB or another ambitious target, this training program is intense from week 1 and rachets things up from there.

Note that it starts with a 10 mile long run, and includes 3 x 20 mile long runs.

Who Is It For?:

Runners who have a good existing running base and want to really push their limits in their marathon effort. Perhaps you’ve already run a few marathons and are looking to set a new PB. You should already be capable of training several times per week, and run 10 miles continuously.

How Long?:

Five months // 20 weeks.

Description:

This plan starts off with a good level of intensity, and continually rachets it up.

Training Runs are there to add to your mileage and get time on your feet – both essential in any marathon training schedule. These should be done at close-to your target marathon pace; they should be sustainable but requiring some effort.

Pace Runs should be done at your intended marathon pace. If you’re not training for a particular marathon finishing time, you may wish to consider one of the intermediate training plans instead.

Cross Training is there to compliment your run training, and give your legs a break. Swimming is always a good option that helps build your cardio; weights are also good as they build core strength, but keep the load light.

Intervals are included so you can work on your speed; the method included in this training plan is essentially that of Yasso 800s. Run for 800m at a high intensity level, where you are uncomfortable, and then bring it right down to a comfortable job for 800m. Repeat as many times as the plan calls for.

Tempo Runs also build speed; you should start off slow and easy (first 10 mins), then gradually build speed until you are pushing yourself to marathon pace, or to the point of discomfort; then slow down back to an easy run for the last 5-10 minutes.

Long runs should be performed at a slow, conversational pace – don’t worry about speed when doing your long runs, focus on getting the hours on your feet in. If you try and do your long runs at marathon pace, you’ll end up overtraining and getting fatigued. If in doubt, run the long runs at 60 – 90 seconds per mile slower than your planned marathon pace. Note that the training plan includes 3 x 20 mile runs to really solidify your base. Anything over 20 miles really just increases the risk of burnout.

Get The Complete Guide

My guidebook, 4-Hour Marathon, is available now for instant download. It maps out the complete training strategy and rationale behind the sub-four hour marathon training schedule supplied. It walks you through your week-by-week training and preparation to get you to the finish line in under four hours.

The guidebook goes into detail with the training plan, and includes many practical tips for marathon preparation.

Download The Training Plan Here

Enter your email and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customisable), in both miles and kilometers.

The most comprehensive plan you will find

5.0 rating

October 28, 2019

I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!

Rob McCaw

First Marathon

5.0 rating

May 31, 2020

I used the plan to train for my first marathon, and happy to say I hit a time of 3:58! (With a little bit of gas left in the tank) I didn’t have much of a running base when I started the plan. I had some cardio from playing rec hockey, but didn’t do any running before hand. Had enough of a base to run a 5k with moderate effort, and a 10k with high effort.

Myles

A Great Training Plan

5.0 rating

May 8, 2020

This was a great training plan to follow. Ended up doing my 1/2 marathon in 1:58.45 which is 20 minutes better than my previous PB. Thanks a mil!!

Quinn Verburgt

Thanks for helping all the runners out there

4.0 rating

March 10, 2020

Really nice work by Thomas. Everyone should download and follow his training plans.

Manoj

Get out of my way

5.0 rating

December 27, 2019

Really good book. Not a lot of extra fluff. Here is what you need to do. Now go do it. Building for my 1st marathon. See you on the other side.

Phil

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This review is based on my own experience and is my genuine opinion.

Proven Training Plans by a UESCA-certified Running Coach

Every one of our training plans has been developed by Thomas Watson, a UESCA-certified running coach.

Thomas is also a podium-finishing ultra-marathon runner, and has dozens of marathons under his belt.

Each training plan has been road-tested by hundred of runners, refined and improved – and are free to download and customise to suit your needs!

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